5 Cov Khoom Noj Txiaj Ntsig Noj Ntxiv Rov Qab Siv Tom Qab HIIT Kev Kawm
Zoo Siab
Tom qab ntawd lub plawv-pounding HIIT kev sib ntsib, refuel nrog high-protein, antioxidant-nplua nuj zaub mov.
Kuv ib txwm ib ce tawm hws zoo, tawm hws, tshwj xeeb yog ib qho uas yuav hlawv ntau calories thiab ua hws hws nyob rau lub sijhawm luv luv. Thiab ib qho kev nyiam tshaj plaws ntawm kev tawm dag zog rau ob xyoos khiav zuam ob qho ntawm ob lub npov no.
Nkag mus rau qhov kev qhia ua ntu zus siab (HIIT).
Cov kev tshawb fawb qhia tau tias HIIT - tawg luv ntawm kev siv dag zog ntau dhau los ntawm lub sijhawm so luv - tau txuas nrog lub cev yuag, qhov nce ntawm ob qho tib si aerobic thiab anaerobic kev tawm dag zog, thiab ntxiv dag zog ntawm cov leeg.
Nws tseem yog qhov zoo rau cov luv rau lub sijhawm.
Tseem yog tias koj tau ntxiv HIIT rau koj cov sijhawm los pab koj kom ua tiav koj cov hom phiaj kev tawm dag zog, nws tseem ceeb uas koj yuav tsum muab nws noj kom yog. Kev rov ua kom koj lub cev rov qab ua haujlwm nrog cov khoom noj uas yog rau hauv kev kho cov leeg nqaij thiab kev loj hlob thiab tuaj yeem pab hloov lub zog uas ploj lawm thaum koj ua haujlwm.
Koj yuav tsum saib kom rov xa koj lub cev tsis pub dhau 60 mus rau 90 feeb tom qab koj HIIT workout. Qhov no muab koj cov leeg nrog rau yam uas lawv xav tau rov ua lawv cov khw glycogen kom txaus.
Yog li, yog 2019 yog lub xyoo uas koj muab HIIT los ua kom zoo, nco ntsoov tias koj tseem xaiv cov khoom noj kom zoo tom qab koj ua haujlwm. Txhawm rau pib koj, koj tuaj yeem tshawb xyuas kuv tsib qhov kev qhia zaub mov hauv qab no.
Cov qe
Cov qe yog ib qho zoo tshaj plaws - thiab kuv tus kheej nyiam tshaj - cov khoom noj tom qab ua haujlwm tas. Lawv yog lub zog ntawm cov khoom noj muaj txiaj ntsig, muaj protein ntau thiab cov rog ntau - nyob ib puag ncig 7 grams thiab 5 grams feem rau ib lub qe.
Qe kuj tau suav tias yog "cov khoom muaj protein" tag nrho. Qhov no txhais tau tias lawv muaj cuaj yam tseem ceeb ntawm cov amino acids, uas tau txuas nrog kev pab hauv kev rov ua kom cov leeg. Qe kuj muaj cov vitamins B, uas tuaj yeem pab hauv kev tsim lub zog.
Kuv nyiam siv khiav cov qe rau cov protein. Lawv tau ua qab, yooj yim los ua, thiab tuaj yeem npaj muaj ntau yam sib txawv. Ib qho kuv nyiam cov zaub mov noj yog kuv qhov avocado qe salad. Ntxiv cov qe tawv tawv rau avocado, ntsim xim av mustard, dill pickles, thiab ntsev thiab kua txob. Txaus siab rau nws ntawm ib daim ci.
Lwm cov tswv yim los ntxiv qe rau hauv koj cov khoom noj txom ncauj tom qab yog:
- ntawm zaub xam lav nrog tuna thiab zaub ntsuab
- scrambled nrog kua txob thiab nceb
- nyuaj-hau nrog hlais ntsev thiab kua txob
Npauj npaim tuaj
Blueberries yog ob qho tib si qab thiab ntim nrog kev noj haus fiber, vitamins, protein, thiab antioxidant.
Txhua hom kev tawm dag zog ua rau qee yam kev ntxim siab oxidative, lossis qhov tsis txaus ntseeg ntawm cov dawb radicals thiab antioxidants hauv koj lub cev. Vim li no, nws yog ib qho tseem ceeb kom suav nrog cov khoom noj uas muaj antioxidant hauv koj cov zaub mov noj txhua hnub.
Dab tsi ntxiv, noj blueberries tom qab workout tau cuam tshuam rau kev ua kom rov ua kom nqaij rov qab.
Lawv kuj tseem tuaj yeem koom rau hauv koj cov kev noj haus kom muaj ntau txoj kev sib txawv.
Kuv tus kheej noj blueberries so tsis tu ncua thiab kuv zoo li cuam tshuam rau tes lossis ob qho hauv kuv qhov kev kawm smoothie.
Lwm txoj hauv kev los suav nrog koj cov khoom noj txom ncauj tom qab ua tiav nrog:
- khub nrog txiv maj phaub yogurt
- topping rau oats
- nyiam ntawm lawv tus kheej
Avocado
Kuv yog ib tus nqus rau avocado zoo. Cov txiv hmab txiv ntoo uas zoo kawg li no yog nplua nuj nyob hauv magnesium, uas yog qhov zoo rau cov leeg ua kom rov zoo. Nws tseem muaj 14 feem pua ntawm koj cov nuj nqis txhua hnub ntawm poov tshuaj, uas tuaj yeem pab tswj cov kua dej thiab tswj cov haujlwm hluav taws xob hauv lub plawv thiab lwm cov leeg.
Dab tsi ntxiv, avocado yog qhov zoo ntawm folate thiab vitamins C, K, thiab B-6, tag nrho cov no yog cov khoom noj khoom haus tshuaj tiv thaiv, uas tuaj yeem pab txo tus mob hauv lub cev uas yuav tshwm sim los ntawm kev tawm dag zog.
Hauv ntej, cov txiv ntoo no yog qhov zoo rau kev pab hauv HIIT rov qab.
Rau kuv, Kuv nco ntsoov xam nws rau hauv ib qho mus rau ob qho ntawm kuv cov zaub mov noj ib hnub thiab kuv pom tias ib feem peb ntawm avocado yog ib qho kev pabcuam txaus. Nov yog qee txoj hauv kev kom txaus siab rau avocados:
- ua khub nrog qe
- mashed on toast
- ntxiv rau lub zog ntim
- pov rau hauv ib lub smoothie
- ntawm nws tus kheej nrog ntsev me ntsis thiab kua txob tshiab hauv av
Cov zaub nplooj ntsuab
Zoo li blueberries, zaub ntsuab pom yog ib feem ntawm kuv mus-tom qab-workout zaub mov. Lawv tau zom cov zaub mov uas muaj cov vitamins, minerals, thiab fiber. Lawv kuj tseem nyob hauv calories tsis txaus.
Cov zaub no muaj cov tshuaj tiv thaiv kab mob antioxidant thiab tuaj yeem pab txo qis dawb radicals uas yuav raug tso tawm thaum kev cob qhia HIIT.
Muaj ntau cov zaub ntsuab ntsuab uas tau xaiv los ntawm, tab sis qee qhov nrov dua suav nrog:
- kale
- zaub ntsuab
- arugula
- dej hla dej
Ib yam li kuv ua nrog blueberries, Kuv ib txwm muab qee cov zaub ntsuab khov rau hauv kuv cov post-workout smoothies - txog ob lub loj loj. Nws zoo li tov yooj yim dua thaum khov, lub ntsiab lus koj yuav tsis muaj peev xwm saj nws, tsis txhob hais nws ua rau koj smoothie txias ntxiv!
Koj tseem tuaj yeem noj cov zaub ntsuab raws li cov hauv qab no:
- sautéed nrog ntxiv nkauj xwb tus txiv roj roj li ib sab zaub mov
- pov rau hauv lub qab ntsev
- ntxiv rau lub tais pasta nrog rau cov protein ntshiv
Protein hmoov
Nco ntsoov tias koj lub cev tau txais cov khoom noj muaj protein ntau txaus kom pab cov leeg ua kom rov zoo li qub tsis yog ib qho yooj yim lossis ua tau. Hauv qhov no, kuv hais kom saib mus rau qhov muaj txiaj ntsig zoo protein hmoov, uas tuaj yeem pab txhawb lub cev thaum lub zog ntawm cov nqaij ntshiv tshwm sim thaum muaj kev kawm muaj zog lossis HIIT ce.
Lwm qhov zoo thaum nws los txog rau cov hmoov nplej hmoov yog qhov ua tau yooj yim. Nws yog qhov kev xaiv zoo-thiab-mus rau cov luv luv ntawm lub sijhawm, tsis txhob hais txog nws ua rau koj muaj sijhawm ntev dua.
Thaum kuv zoo li xaiv rau cov nqaij hlav vegan sprouted hmoov nyob rau hauv ib feem vim yog kuv intolerance rau lactose, muaj ib tug xov tooj ntawm cov hom muaj sia sim. Raws li cov lus qhia, Kuv sim ua kom cov ntsiab lus qab zib hauv qab 6 txog 8 gram ntawm ib pluag noj twg.
Hauv qab kab
Kev rov qab txais koj lub cev nrog cov khoom noj muaj txiaj ntsig, tag nrho cov zaub mov tom qab HIIT yog qhov tseem ceeb rau kev ua tau zoo xws li rov qab zoo. Ntxiv ib qho - lossis txhua qhov! - ntawm cov zaub mov no rau koj cov khoom noj txom ncauj tom qab pab txhawm rau pab rov qab mob nqaij, ua kom muaj protein ntau, thiab thaum kawg, pabcuam hauv koj lub peev xwm ua tiav koj cov hom phiaj ntawm kev tawm dag zog.
Rachael DeVaux yog tus kws qhia zaub mov noj zaub mov thiab cov kws qhia muaj npe nyob hauv Seattle. Nws ua kom pom tseeb yog muab cov khoom noj muaj txiaj ntsig, cov lus qhia txog khoom noj khoom haus thiab cov tswv yim, nrog rau lub tswv yim ua kom neeg tuag. Rachael's lub hom phiaj yog los muab cov cuab yeej uas lawv xav tau txhawm rau txhim kho cov kev coj ua kom zoo thiab thaum kawg ua lub neej muaj kev sib luag. Koj tuaj yeem nrhiav Rachael ntawm nws blog, lossis hauv Instagram, Facebook, Twitter, thiab Pinterest.